Awareness of cravings and their triggers makes them easier to avoid. Strategies like eating more protein, planning meals, and eating mindfully can also help reduce them.

The types of foods that people crave are highly variable, but these are often processed junk foods that are high in sugar. Cravings are one of the biggest reasons why people have problems losing weight and keeping it off. If you feel a sudden urge for a specific food, try drinking a large glass of water and wait a few minutes.

You may find that the craving fades away, because your body was actually just thirsty. Furthermore, drinking plenty of water may have many health benefits. In middle-aged and older people, drinking water before meals can reduce appetite and help with weight loss 1 , 2 , 3.

Eating more protein may reduce your appetite and keep you from overeating. It also reduces cravings, and helps you feel full and satisfied for longer 4. One study of overweight teenage girls showed that eating a high-protein breakfast reduced cravings significantly 5.

For example, you can take a brisk walk or a shower to shift your mind onto something else. A change in thought and environment may help stop the craving. Some studies have also shown that chewing gum can help reduce appetite and cravings 7 , 8.

If possible, try to plan your meals for the day or upcoming week. Planning your meals for the day or upcoming week eliminates spontaneity and uncertainty, both of which can cause cravings. To avoid getting extremely hungry, it may be a good idea to eat regularly and have healthy snacks close at hand.

By being prepared, and avoiding long periods of hunger, you may be able to prevent the craving from showing up at all. Hunger is a big reason for cravings.

Avoid extreme hunger by always having a healthy snack ready. Stress may induce food cravings and influence eating behaviors, especially for women 9 , 10 , Women under stress have been shown to eat significantly more calories and experience more cravings than non-stressed women Furthermore, stress raises your blood levels of cortisol, a hormone that can make you gain weight , especially in the belly area 13 , Try to minimize stress in your environment by planning ahead, meditating and generally slowing down.

It helps delay fat digestion, which increases the levels of hormones that reduce appetite and hunger, such as GLP Studies show that taking 3. Spinach extract delays the digestion of fat and increases the levels of hormones that can reduce appetite and cravings.

Sleep deprivation disrupts the fluctuations, and may lead to poor appetite regulation and strong cravings 19 , For this reason, getting good sleep may be one of the most powerful ways to prevent cravings from showing up. Sleep deprivation may disrupt normal fluctuations in appetite hormones, leading to cravings and poor appetite control.

Reach for whole foods, such as fruits , nuts, vegetables or seeds. Eating proper meals helps prevent hunger and cravings, while also ensuring that your body gets the nutrients it needs. First, they give you easy access to pretty much any food you could think of.

Second, supermarkets usually place the unhealthiest foods at eye level. Never — ever — go to the supermarket hungry. Eating before you go to the supermarket helps reduce the risk of unwanted cravings and impulsive buying.

Mindful eating is about practicing mindfulness, a type of meditation, in relation to foods and eating. It teaches you to develop awareness of your eating habits, emotions, hunger, cravings and physical sensations 22 , Mindful eating teaches you to distinguish between cravings and actual physical hunger.

It helps you choose your response, instead of acting thoughtlessly or impulsively Eating mindfully involves being present while you eat, slowing down and chewing thoroughly.

It is also important to avoid distractions, like the TV or your smartphone. One 6-week study in binge eaters found that mindful eating reduced binge eating episodes from 4 to 1.

It also reduced the severity of each binge Mindful eating is about learning to recognize the difference between cravings and actual hunger, helping you choose your response. Cravings are very common. They play a major role in weight gain, food addiction and binge eating Being aware of your cravings and their triggers makes them much easier to avoid.

It also makes it a lot easier to eat healthy and lose weight. Following the tips on this list, such as eating more protein, planning your meals, and practicing mindfulness, may allow you to take charge next time cravings try to take over.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references.

Not getting enough sleep can increase hunger and cravings for unhealthy snacks. Aim for hours of sleep each night to regulate your hormones and keep your cravings in check. Protein is a macronutrient that can help you feel full and satisfied, making it easier to control your food cravings.

Make sure to incorporate protein into every meal, such as eggs, tofu, chicken, or fish. Mindful eating is the practice of being present and fully engaged while eating.

This can help you to control your cravings and avoid overeating. Planning your meals and snacks can help you to stay on track and avoid impulsive eating. Make sure to include a balance of carbohydrates, protein, and healthy fats in your meals and snacks to keep your cravings in check. Stress can trigger food cravings, leading to overeating or unhealthy snacking.

Try to manage your stress levels by practicing yoga, meditation, or deep breathing exercises. Controlling food cravings while following a weight loss plan can be challenging, but it is possible with the correct attitude and resources. To stay on track and reach your weight loss goals, practice mindful eating, plan your meals and snacks, drink plenty of water, stay away from processed foods, get enough sleep, consume adequate protein, and manage your stress.

Keep in mind to treat yourself with kindness and to appreciate the journey to a healthy you. Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information.

Read More. Home Healthy Eating Nutrition 7 tips to deal with cravings during your weight-loss spree. Most people who are on a weight loss diet find it difficult or do not know how to control food cravings. So, here are 7 tricks to say goodbye to this issue.

Aayushi Gupta Published: 10 Mar , am IST. Channel Channel. Eat Healthy: Journey to a healthier you Are you ready to take control of your health?

Maybe you snack after work without thinking or indulge more when in certain places, like the staff lunchroom.

For example, if a post-work snack is when you get out of control with a bag of chips and some salsa, change up your routine. Instead of going home right away, go to the gym or out for a coffee. Instead of going out to eat, take a walk in the park to chat or choose a healthy recipe to try together.

When a craving strikes, we tend to answer it mindlessly. Instead of reaching immediately for the snack, step back for a few seconds and think about it. Are you prone to emotional eating? A simple redirect of your thoughts can snap you out of that mindless desire to eat.

Ultimately, you know eating unhealthy food won't solve your stress. So try to take a moment to acknowledge that and find a healthier outlet. Stress is one of the most common triggers for giving into cravings.

According to surveys , more than one-third of adults regularly overeat as a reaction to stress. Anything you can do to lower your stress or manage it better will help you resist cravings. Find healthier ways to react to stress than indulging in ice cream or a bag of chips.

For instance, take a five-minute walk outside or make a cup of herbal tea to unwind. Having a replacement stress buster on hand makes it easier to choose the alternative over the snack.

In addition to coping with stress, certain lifestyle habits will naturally make you more resilient to stressors. More exercise, time spent outdoors, and adequate sleep will make you feel less stressed and more in control of your food choices.

Did you know that specific food—healthy food—actually fights stress? Try these snacks the next time stress pushes you to eat a chocolate bar. If you have ever shopped at the grocery store on an empty stomach, you understand the wisdom of this tip.

To avoid being hungry, eat regular meals and snacks throughout the day. Eat these regular meals and snacks mindfully for the best results. Mindful eating means eating without distractions, and it is a simple way to avoid binging or overindulging.

Learn more about mindful eating here. Foods that keep you fuller longer can help you resist cravings later. You should always eat a balanced diet with all essential nutrients, but when managing cravings, increase your protein and fiber intake.

High-fiber foods are bulky. They provide a lot of content with minimal calories. Some types of fiber have no calories and move right through you, while others have far fewer calories than other carbohydrate.

Choose berries, apples, legumes, chia seeds, and whole grains for more fiber. Protein has the same number of calories per gram as carbohydrates four grams , but you can eat less and feel as full.

Protein takes more time and energy to digest, so you feel satisfied longer between meals. Smart high-protein sources include lean meats and seafood, low-fat dairy, Greek yogurt, and healthy protein shakes.

Sometimes, going cold turkey is the best way to get over junk food. It is not realistic, or necessarily healthy, to completely cut out all indulgent foods at once. Start smaller and see how it affects your cravings. Pinpoint the food or snack that gets you into the most trouble and take a month off from eating it.

Allow yourself some other indulgences to cope but notice how your craving for that one food changes with time. You should find that when you no longer eat it, cravings lessen or go away entirely.

Get a lot of sugar cravings? Learn more about sugar and why tracking how much you consume can benefit your health. Nothing tastes good after that minty flavor is in your mouth.

Ever tried orange juice after toothpaste? Not exactly the peanut butter and chocolate combination anyone is looking for. Brushing your teeth may help trick your brain into thinking the meal is over. You typically brush your teeth at the end of the day when you are getting ready to go to bed.

Your body will pick up on this pattern and will begin to associate brushing your teeth with no more food for the day. If your clients are struggling with late-night cravings, encourage them to brush their teeth. But did you know that sleep can affect your appetite and even increase your food cravings?

Inadequate sleep causes the body to change the way it releases the appetite-controlling hormones: ghrelin and leptin. Ghrelin: Hormone released from the stomach to tell your body you are hungry. Leptin: Hormone released from adipose tissue sending a message of satiety, telling your body you are full and satisfied.

When the body experiences sleep deprivation, it releases ghrelin in larger amounts and leptin in smaller amounts. This can lead to increased food cravings and consumption resulting in unwanted weight gain.

Additionally, lack of sleep influences the reward center of the brain. Ever find yourself rummaging through the fridge or kitchen cabinets for that delicious, satisfying something—except nothing seems to fill that void?

Maybe you know what you're craving but would have to leave the house to go and buy it, or your craving is so ambiguous that even browsing the supermarket aisles might leave you stuck. Turns out, there's more to your hankering than just hunger. While there are several other potential reasons for sudden cravings, including a nutrient deficiency, sleep deprivation , and low blood sugar, there are healthy and satisfying snack choices you can make to quench a craving until your next meal.

Here are eight expert-approved solutions and substitutes for every kind of craving. When you crave carb-heavy eats like bread and pasta, it may be because your energy levels have taken a nosedive.

These same empty carbs can make you crave even more unhealthy foods. If you've eaten pizza and then craved ice cream an hour later, this is what's happening to your body. Some research also suggests that stress and anxiety can lead to carb cravings.

When you start to feel on edge, your brain might trigger carb cravings as part of your stress response. If you're craving carbs and nothing else will do, opt for whole grains—they're rich in fiber and take longer to digest, so they'll keep you feeling full longer than simple carbs.

Plus, there are plenty of other health benefits of whole grains. When you crave carbs, try whole grains and other foods rich in fiber instead.

Research suggests that when stressed, we release the stress hormone cortisol, which is linked to the desire for sweet foods. It's easy to get a quick sugar fix from foods that might be lying around hello, blueberry muffins in the office kitchenette.

Chances are, you're already eating way too much sugar ; the average person takes in 17 teaspoons of sugar daily—more than three times the amount suggested by the American Heart Association. A growing body of research links the sweet stuff to high cholesterol and blood pressure, increased risk for cancer, diabetes, heart disease, and—of course—excess weight gain.

Plus, a sweet treat can cause a blood sugar spike and crash, leaving you feeling sluggish and moody. Reach for a piece of fruit instead. Low-fat Greek or plain yogurt with some fruit is another nutrient-packed option.

When you crave sugar, try these foods instead:. That's why stress often drives weight gain. Another reason you could be experiencing salt cravings is that your body needs sodium.

Everybody needs sodium, and research suggests that when the body is low in the nutrient, the brain triggers specific appetite signals to eat sodium. But most Americans eat more than enough sodium , to the point it can become detrimental to their health, increasing the likelihood of stroke, heart disease, and hypertension.

You can satisfy salty cravings without tacking tons of extra calories—or a surplus of sodium—onto your day.

Gans recommended roasting chickpeas tossed in heart-healthy olive oil and sprinkled with herbs and salt. When you crave salty foods, try roasted chickpeas instead. Try eating pure protein to reduce hunger and keep future cravings at bay. It also helps promote lean body mass, which is essential for boosting your overall metabolic rate and healthy weight maintenance.

A bowl of lentil soup can be a winner if you're craving a hot, savory dish. Another quick and easy sub? Sweet potatoes. If you're stretched for time or don't have access to an oven, simply pierce an uncooked sweet potato several times on each side and pop it in the microwave for approximately 5 to 8 minutes, rotating halfway through.

When you crave savory foods, try these foods:. Chocolate is a sweet that many of us crave when we are stressed. In addition, research has found that some people experience a significant increase in appetite and cravings for chocolate, sweets, and salty foods during the later stage of their menstrual cycle.

Another reason? Adults often consume less than the recommended amount of dietary magnesium, which may explain why many of us reach for magnesium-rich chocolate. Certain chocolatey granola bars offer vitamins without an overload of sugar, but this is a situation when it's important to look at the packaging, since some granola bars contain much more added sugar than others.

Chocolate milk can satisfy your chocolate craving while reaping the health benefits of dairy. But be mindful of the added sugar— When consumed in moderation, chocolate milk offers nutrients that aren't in many other chocolatey snacks, such as calcium and vitamin A.

You can also use a no-sugar chocolate milk powder or make your chocolate milk with less sugar. Of course, plain milk would be even better. When you crave chocolatey foods, try these foods instead:.

Can't decide between the two tantalizing flavors but can't think of one food item that satisfies both cravings? Grab some popcorn.

Add some cinnamon and almond butter to air-popped popcorn for the perfect balance of salty and sweet. Some research suggests the spice might help reduce blood glucose levels, which can also help ward off cravings, and almond butter brings healthy fat that makes popcorn taste extra decadent.

Try popcorn with cinnamon or almond butter when you crave salty and sweet foods. Some experts believe our bodies may occasionally confuse thirst with hunger, which is why it can be so difficult to tell exactly what food item will satisfy the craving. As it turns out, when your body needs water, it doesn't particularly care if you get it from an actual glass of H2O or your favorite pint of Ben and Jerry's.

Your best bet is to drink a quick glass of water when cravings strike and then wait 15 minutes to see if you're still craving something to eat. Sometimes, cravings come out of the blue, and the first options that come to your mind aren't necessarily the healthiest.

Fortunately, there are healthy ways to satisfy your cravings—sweet, salty, or otherwise—and provide yourself with nutrients in the process. Wurtman J, Wurtman R. The Trajectory from Mood to Obesity.

Curr Obes Rep. Ventura T, Santander J, Torres R, Contreras AM. Neurobiologic basis of craving for carbohydrates. Roberts CJ, Campbell IC, Troop N. Increases in weight during chronic stress are partially associated with a switch in food choice towards increased carbohydrate and saturated fat intake.

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